Tita Kerele Bhaji
A classic Assamese stir-fry featuring bitter gourd and potatoes. This simple 'bhaji' balances the gourd's distinct bitterness with the sweetness of onions and the earthy flavor of panch phoron, making it a perfect side for rice and dal.
For 4 servings
5 steps. 20 minutes total.
- 1
Step 1
- a.Prepare the Bitter Gourd
- b.Wash the bitter gourd, trim both ends, and slice into thin rounds.
- c.In a bowl, toss the slices with 1 tsp of salt. Let it rest for 20-30 minutes to draw out the bitter juices.
- d.Firmly squeeze the slices with your hands to remove as much liquid as possible. Give them a quick rinse under running water and squeeze again to remove excess salt. Pat dry with a paper towel.
- 2
Step 2
- a.Prepare Other Vegetables
- b.While the bitter gourd is resting, peel and thinly slice the potato into rounds or half-moons.
- c.Thinly slice the onion and slit the green chilies lengthwise.
- 3
Step 3
- a.Sauté Aromatics and Potatoes
- b.Heat mustard oil in a kadai or heavy-bottomed pan over medium-high heat until it just begins to smoke. This mellows its pungent flavor.
- c.Reduce the heat to medium. Add the panch phoron and let the seeds splutter for about 30 seconds.
- d.Add the sliced onions and slit green chilies. Sauté for 2-3 minutes until the onions soften and become translucent.
- e.Add the sliced potatoes, mix well, and cook for 5-6 minutes, stirring occasionally, until they are lightly browned and partially cooked.
- 4
Step 4
- a.Cook the Bhaji
- b.Add the prepared bitter gourd slices to the pan.
- c.Sprinkle in the turmeric powder, red chili powder, and 0.25 tsp of salt. Stir everything together to ensure the vegetables are evenly coated with spices.
- d.Reduce the heat to low, cover the pan with a lid, and let it cook for 10-12 minutes.
- e.Stir every 3-4 minutes to prevent sticking. The vegetables will cook in their own steam.
- f.Once both the potato and bitter gourd are tender, remove the lid. If using, stir in the sugar and cook for another minute.
- g.Check for seasoning and add more salt if needed.
- 5
Step 5
- a.Serve
- b.Serve the Tita Kerele Bhaji hot as a side dish with steamed rice and dal.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1The salting and squeezing step is crucial for reducing the bitterness of the gourd. Do not skip it.
- 2Heating mustard oil until it's lightly smoking is a traditional technique to reduce its pungency and enhance its flavor.
- 3Slicing the vegetables thinly ensures they cook quickly and evenly without needing extra water.
- 4For a crispier texture, you can shallow fry the potato and bitter gourd slices separately until golden brown, then combine them with the sautéed onions and spices.
- 5Don't overcrowd the pan. Use a wide pan to allow the vegetables to cook evenly and get a nice color.
Adapt it for your goals.
Protein Boost
Add small, cleaned shrimp (koni mas) along with the onions and cook until they turn pink before adding the potatoes.
With LentilsWith Lentils
Add a tablespoon of soaked masoor dal (red lentils) along with the potatoes for added texture and nutrition.
Different SpicesDifferent Spices
Instead of panch phoron, you can temper with just mustard seeds and cumin seeds.
No PotatoNo Potato
For a simpler version, you can omit the potato and increase the amount of bitter gourd or onion.
Why this is on our healthy list.
Blood Sugar Management
Bitter gourd contains compounds like charantin and polypeptide-p, which have been shown to mimic insulin and help lower blood glucose levels, making this dish particularly beneficial for individuals with diabetes.
Rich in Antioxidants
This dish is loaded with antioxidants from bitter gourd (Vitamin C, flavonoids) and turmeric (curcumin), which help combat oxidative stress and reduce inflammation in the body.
Promotes Digestive Health
The high fiber content from bitter gourd and potatoes aids in digestion, promotes regular bowel movements, and supports a healthy gut microbiome.
Boosts Immunity
Bitter gourd is an excellent source of Vitamin C, a powerful micronutrient that helps strengthen the immune system and protect against common infections.
Frequently asked questions
Besides salting, you can also soak the sliced bitter gourd in tamarind water or a diluted yogurt mixture for 30 minutes before squeezing and cooking. Adding a pinch of sugar or a small amount of jaggery at the end also helps balance the flavors.